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The latest scientific research reveals that 12 minutes of meditation a day yields benefits like increased attention, focus, creativity, calm, resilience and compassion. Start your 12-minute sit with guided meditations from today’s leading mindfulness experts, brought to you by Mindful. With a new mindfulness meditation each week, 12 Minute Meditation invites you to bring the benefits of mindfulness to daily life.
- 615 - A Meditation to Celebrate the Power of Pausing Together with Rose Felix Cratsley
This week, Rose Felix Cratsley leads us in a meditation to pause and honor equity—a practice that invites us to celebrate the power of slowing down together. Pausing offers us a chance to reflect on what it means to belong, to trust in the strength of renewal, and to hold space for healing. It’s a moment to connect with ourselves and each other, recognizing the profound impact of small, intentional breaths as steps toward creating a more inclusive and equitable world.
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Show Notes
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Rose Felix Cratsley on Mindful.org
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Fri, 15 Nov 2024 - 15min - 614 - A Walking Meditation to Work with Uncertainty with Mark Bertin
This guided meditation from Dr. Mark Bertin reminds us that we don’t have to pretend everything is fine or be calm all the time. Instead, being mindful in difficult times can look like carving out a moment to settle before we decide what comes next. This is a walking meditation that supports us in cultivating a balanced perspective. While we accept what we can’t change right now, we can also choose our next steps from a place of compassion and wisdom.
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Show Notes
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How Children Thrive by Mark Bertin
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Thu, 07 Nov 2024 - 17min - 613 - A Meditation for Awareness and Release of Self-Sabotage
This week, Angela Stubbs gently guides us inward, helping us explore these patterns with compassion and kindness. Through six stages, she invites us to bring awareness to these feelings, accepting ourselves without judgment and affirming our worth. With each stage, we cultivate a sense of warmth and resilience, creating space to move beyond self-doubt and reconnect with our inner strength. This practice offers us a chance to release the hold of self-criticism, embracing a more gentle, patient approach toward ourselves.
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Show Notes
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Fri, 01 Nov 2024 - 16min - 612 - A Meditation to Welcome This Moment with Curiosity with Frank Ostaseski
This week, Frank Ostaseski guides us through a meditation that invites us to let curiosity lead. Life doesn’t always bring what we desire—instead, it can deliver pain, uncertainty, and even sorrow. While we can’t always change these circumstances or the emotions that arise with them, we can choose to meet them with an open curiosity. When we do, we create space to welcome, or at least acknowledge, whatever comes our way. This openness helps us release the added suffering that often follows tough moments, reminding us that while life’s challenges are inevitable, the suffering we add to them is optional.
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Show Notes
Find more from Frank Ostaseski here:
Frank Ostaseski, Author at Mindful
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Fri, 25 Oct 2024 - 13min - 611 - A Meditation for Sending Compassion to a Difficult Person with Anu Gupta
This week, Anu Gupta guides us in simple phrases of compassion and loving-kindness that allow us to remember: Just like me, this person is also human. Just like me, they have their own joys, desires, and struggles. Offering kind wishes to someone difficult is a powerful way to expand our circle of compassion. We don’t have to like them, but we can cultivate compassion for them, softening our resistance and acknowledging their humanity.
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Fri, 25 Oct 2024 - 13min - 610 - A Body-Scan Meditation to Relax Into Your Skin with Anu Gupta
This week, Anu Gupta leads us through a detailed body scan, guiding us to shift our energy back to the present moment, coming back from any distracting thoughts and worries that come up. Here and now, we can return to our breath. Take this time to feel wonder and gratitude for every part of your physical body, from head to toe, just the way you are today. With this practice, you’ll cultivate a sense of grounding and openness as you let this energy of relaxation soothe your whole body.
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Fri, 11 Oct 2024 - 19min - 609 - A Meditation to Visualize Your Thoughts As Clouds In the Sky with Diana Hill
This week, Diana Hill leads a meditation focused on gently letting go of attachment to your thoughts. In this practice, you’ll explore how to allow your thoughts to come and go without feeling the need to hold onto them or push them away. This technique, part of Acceptance and Commitment Therapy, uses the visualization of clouds to guide you through this process in a soothing and mindful way.
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Fri, 04 Oct 2024 - 14min - 608 - A Meditation to Slow Your Breathing and Your Mind with Will Schneider
This week, Will Schneider instructs us in paying attention to the gentle, natural flow of our breath. By becoming more aware of our inhales and exhales, we gradually bring calm to our mind and our nervous system. We’re giving ourselves permission to slow down for a few minutes. As we breathe, we can also witness the active chatter of our mind without being swept away—in thoughts about the past, or worries about the future. Mindfulness practice reveals how our thoughts and emotions are constantly changing, and this simple, relaxing meditation gives us a chance to release expectations and judgments. A state of mindful awareness is strengthened each time we notice the mind wandering, and choose to come back to the sensations of the breath moving in and out of our body.
Is your mind more like a circus than a sanctuary? If you’re hoping to let go of stress and anxiety, and feel more present and focused throughout your day, check out the upcoming online Meditation Course with Men Talking Mindfulness. This 9-week, fully online course offers weekly sessions in a group atmosphere where two experienced mindfulness experts will lead practices together, answer your questions, and help you build a consistent mindfulness practice. Beginning October 6th, this course welcomes adults of all genders. Visit mentalkingmindfulness.com to learn more and sign up.
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Show Notes
Find more from Will Schneider here:
Men Talking Mindfulness Podcast
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Fri, 27 Sep 2024 - 18min - 607 - A 12-Minute Meditation to Embrace All Your Parts with Carley Hauck
This week, Carley Hauck guides us to embrace all parts of ourselves—those qualities we see as our “shadow,” or what isn’t serving us, as well as the light, or what we see as our positive attributes. Especially as leaders (including any person who shows leadership in their life), working with both our “dark” and “light” parts allows us to shine our full potential out into the world.
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Show Notes
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Fri, 20 Sep 2024 - 12min - 606 - A 12-Minute Meditation for Filling the Body with Light with Vidyamala Burch
This week, Vidyamala Burch guides us through a calming body scan meditation that focuses on bringing light and ease into the body. This practice invites you to imagine each part of your body filling with a soft, soothing light, helping to ease any tension and cultivate a sense of relaxation. As you move through this meditation, you’ll have the opportunity to release stress and connect deeply with a feeling of inner peace, bringing lightness into both your body and mind
To explore more of Vidyamala’s teachings, check out her 7-day audio course, Finding Inner Peace a https://shop.mindful.org/collections/online-courses/products/finding-inner-peace-course. This self-paced course offers a blend of meditations and body practices designed to help you reduce stress, release negativity, and cultivate a sense of flow and ease. With practical tools to create a more peaceful and balanced inner life, this online course provides a nurturing way to access tranquility whenever you need it.
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Show Notes
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Fri, 13 Sep 2024 - 15min - 605 - A 12-Minute Meditation to Connect with What Matters Most to You with Carley Hauck
This week, Carley Hauck invites us to look within ourselves and affirm what it is that we love most. By connecting with our heart and remembering who and what we love, we also get to connect with our inner caring, protective instinct. This compassionate part of ourselves provides the motivation to choose beneficial actions, not just one time but over the days, weeks, and months of our lives. Join leadership expert Carley Hauck for the Mindful Workshop: Awaken Your Inner Leader on September 10th at 10 AM PDT. In this 75-minute workshop, you’ll learn how to develop leadership skills that bridge differences and foster belonging at work and in the world. Don’t miss this opportunity to create a positive impact through conscious leadership. Sign up now at shop.mindful.org/.
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Show Notes
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Fri, 06 Sep 2024 - 12min - 604 - A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland
This week, Susan Kaiser-Greenland guides us through a meditation practice focused on one of the oldest and simplest techniques: “Sit and Know You’re Sitting.”
In our busy lives, we often rush through moments without truly being present. This practice invites you to slow down and become aware of the simple act of sitting. By tuning into the sensations in your body and the rhythm of your breath, you can cultivate a deep sense of awareness. It’s not about doing anything special—just noticing what’s already here.
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Show Notes
Find more from Susan Kaiser-Greenland here:
Susan Kaiser Greenland on Mindful.org
Susan Kaiser Greenland Website
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Fri, 30 Aug 2024 - 14min - 603 - A 12-Minute Meditation to Encourage Deep Breathing with Shamash Alidina
This week, Shamash Alidina guides us through a practice focused on the calming power of belly breathing. In our fast-paced world, stress can easily take hold, and this meditation offers a simple yet powerful way to find relaxation and ease.
Belly breathing, or deep diaphragmatic breathing, encourages a full breath that engages the diaphragm and helps activate the body’s relaxation response. By consciously slowing your breath and focusing on the expansion and contraction of your belly, you can send signals to your nervous system that it’s safe to relax, lowering stress levels and promoting a sense of calm.
Don’t miss out on our upcoming Community Connection Meditation Series from August 26th to 30th, 2024! This live virtual event brings us together in the spirit of mindfulness, connection, and growth. Over five days, enjoy 30 minutes of daily group meditations followed by a Q&A session, all guided by renowned meditation teachers Christopher Willard, Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein. Learn more and register at https://shop.mindful.org/products/community-connection-meditation-series.
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Show Notes
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Shamash Alidina on Mindful.org
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Fri, 23 Aug 2024 - 13min - 602 - A 12-Minute Meditation for Noticing What’s Present and What Isn’t with Chris Willard and Olivia Weisser
This week, Christopher Willard and Olivia Weisser bring us a mediation inspired by the Japanese concept of ma, which refers to “the spaces between everything.” This practice invites us to take the opportunity to explore the empty spaces that exist all around us and inside us.
For instance, we might think of the space between the plants in the garden, or between the notes in a song. It can also be emotional space, like the silences in a conversation. Or the little gaps between our thoughts and emotions.
Often, we don’t even notice these empty spaces—but bringing our awareness to them can reveal new meaning and beauty. By exploring the space in-between through this mindfulness practice, we also enhance our creativity, noticing skills, and awareness.
We’re also thrilled to announce our upcoming Community Connection Meditation Series, taking place from August 26th-30th, 2024! This live virtual event is designed to bring us together in the spirit of mindfulness, connection, and growth.
5 days of live group meditations with the Mindful community
30 minutes of daily practice + Q&A
Pay what you can
Guidance from leading meditation teachers: Christopher Willard Psy. D., Caverly Morgan, Shamash Alidina, Sue Hutton, and Tovi C. Scruggs-Hussein!
Learn more and register here: https://shop.mindful.org/products/community-connection-meditation-series
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Show Notes
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Thu, 15 Aug 2024 - 14min - 601 - A 12-Minute Meditation for Embracing Neurodiversity Through Breath Awareness with Sue Hutton
This week, Sue Hutton guides us in a breathing practice to foster awareness of our senses, honoring our neurodiversity while we strengthen our mindfulness practice. We live in a neurodiverse world. We are all wired with unique minds and bodies, and each of us has a unique sensory constitution. For instance, someone who experiences sensory overwhelm when they pay attention to direct sensations inside the body may find a body scan practice overwhelming instead of centering. Similarly, someone who is blind isn't going to use vision as a meditation tool.
It can be useful to explore the breath by engaging with different senses involved in breathing. Breath practice can be an interesting undertaking for many neurodivergent meditators. Some of us find the feelings of the breath rising and falling inside the body a bit nerve-wracking. Some of us feel anxiety increasing as we concentrate on the movement of the lungs, and thoughts of breath keeping us alive become more concerning. Not the calming experience we are looking for in mindfulness practice!
In this practice, we’ll talk about a variety of ways those of us who are neurodivergent can practice mindful breathing, and foster calm for ourselves.
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Show Notes
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Thu, 26 Sep 2024 - 13min - 600 - A 12-Minute Meditation for Nurturing Your Heart with Jonathan Fisher
This week, Jonathan Fisher leads us through a body scan meditation designed to nurture your heart and bring awareness to the present moment.This practice invites you to notice the sensations in your body, from the soles of your feet to the space around your heart. As you shift your attention through different parts of your body, you allow a sense of softness and kindness to flow in.
Jonathan is also offering 10 signed copies of his new book, Just One Heart: A Cardiologist’s Guide to Healing, Health, and Happiness. Using the “seven timeless traits of the heart,” Dr. Fisher empowers readers with simple tools and daily practices to manage stress, cultivate lasting joy, and connect with what truly matters. If you’d like your own copy, head over to https://signups.mindful.org/book-giveaway-just-one-heart-by-dr-jonathan-fisher/ before August 22nd to enter for a chance to win.
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Show Notes
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Jonathan Fisher on Mindful.org
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Fri, 02 Aug 2024 - 11min - 599 - A 12-Minute Meditation for Being with the Ever-Changing World with Men Talking Mindfulness
This week, Men Talking Mindfulness co-host Will Schneider begins by guiding listeners to connect with our breath. Gradually, we release distractions and rest attention on breathing in and out, so we can bring our minds fully into the present moment. With this preparation, we shift our attention and notice what we can hear, see, and other sensory information coming to us, awakening our natural curiosity. By tuning in to our body and mind, where we observe the nature of the ever-changing world, we can develop greater awareness of the shifts occurring around us and within us. Change can be difficult or painful, and often we yearn for things to be otherwise. Yet this meditation helps us open to the idea that life can be easier when we flow with the currents of change. By choosing to simply be a witness to whatever is happening in this moment, we’re able to be there for ourselves without judgment. We’re learning to meet life exactly the way it is.
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Show Notes
Find more from Men Talking Mindfulness here:
Men Talking Mindfulness Website
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Fri, 26 Jul 2024 - 20min - 598 - A 12-Minute Meditation for Coming Home to Yourself with Georgina Miranda
This week, Georgina Miranda guides us through a meditation called "Coming Home to Yourself." This practice is about finding inner strength and resilience by reconnecting with our true self.
Georgina emphasizes that while many of us turn to mindfulness during times of crisis, the true power of these practices lies in their consistent application. This meditation invites you to pause and reflect, grounding yourself in the present moment. It offers a way to create a stable inner environment, regardless of external circumstances..
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Show Notes
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Georgina Miranda on Mindful.org
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Fri, 19 Jul 2024 - 16min - 597 - A 12-Minute Meditation to Awaken the Flow of Gratitude in Nature with Georgina Miranda
This week, Georgina Miranda guides us through a meditation to awaken the flow of gratitude in nature. Regardless of where you are—whether in a local city park, perched on a mountain top, or swimming in the sea—there is always a moment to pause and feel grateful for our inherent connection to nature.
This meditation encourages you to breathe deeply, paying attention to the air, the smells, and the sensations around you. Feel the sun, wind, snow, or rain on your skin, and listen to the sounds of nature. Each breath becomes a bridge, connecting you more deeply with the world around you and fostering a sense of unity.
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Show Notes
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Georgina Miranda on Mindful.org
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Fri, 12 Jul 2024 - 12min - 596 - A 12-Minute Meditation to Remember That We Belong to Each Other with Ruth King
This week, Ruth King offers a guided meditation practice from her heart to yours. Ruth King, a teacher, author, and founder of the Mindful of Race Institute, invites us to savor stillness and feel deeply into the ways our lives are interconnected.
Imagine the gentle rustling of leaves as a reminder that we are part of a greater whole, each leaf connected to the same tree. This meditation encourages us to recognize our deep connections to one another, much like those leaves, each contributing to the vitality of the tree. As we explore this practice, we are reminded of our shared humanity and of the profound truth that we belong to each other.
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Show Notes
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Fri, 05 Jul 2024 - 14min - 595 - A 12-Minute Meditation for Working with Shame with Tovi Scruggs-Hussein
This week, Tovi Scruggs Hussein shares that the foundation of racial healing is emotional work. Most long-term healing involves deep exploration of emotions. Fortunately, many of us have come to recognize that the competencies we call “emotional intelligence” are the rock-solid basis of meaningful and productive change. The ability to regulate emotions is a superpower.
This meditation is a key part of our Racial Healing Series, guided by Tovi. This series offers a space for reflection, vulnerability, and learning, aimed at dismantling racism through emotional intelligence and cultural humility. Each session, including today's, builds on mindfulness techniques to explore race and racism, fostering deep, systemic change through personal and collective healing. Join us as we navigate these critical topics with compassion and awareness, striving for a more inclusive and healed society.
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Show Notes
Find more from Tovi Scruggs-Hussein here:
Tovi Scruggs-Hussein on Mindful.org
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Sat, 29 Jun 2024 - 21min - 594 - A 12-Minute Meditation to Let Go of Stress and Fall Asleep with Kelly Boys
This week, Kelly Boys leads us in a meditation to let go of stress. So, find a comfortable position and prepare to release tension in the body in order to achieve a deep state of relaxation.
Kelly Boys is an author and mindfulness trainer who specializes in a non-sleep deep rest practice called Yoga Nidra–and we’re excited to share that we’ve partnered with Kelly and our friends and Mindfulness.com to bring you a course all about deep rest and relaxation. Learn all about it and enroll by checking out the link in the show notes or by visiting the shop on mindful.org.
Show Notes
Find more from Kelly Boys here:
Yoga Nidra: Deep Rest and Renewal course
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Thu, 20 Jun 2024 - 17min - 593 - A 12-Minute Meditation for Self-Compassion and Presence with Melli O’Brien
This week, Melli O'Brien leads us through a body scan meditation designed to help you experience greater self-compassion, self-acceptance, and presence. This meditation is a chance to reconnect with yourself, to nurture a sense of presence and compassion. It’s like giving yourself a gift of time and care, creating a sanctuary of peace within. As you immerse yourself in this practice, allow it to foster a deeper connection with your body and mind.
Alongside today's meditation, we're excited to announce the upcoming launch of Melli’s Mindful Eating Course on Mindful.org. This 7-session audio course will teach you how to use mindfulness-based skills to give you a more healthy, enjoyable, and empowered relationship with both food and with your body in just 15 minutes a day.
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Show Notes
Find more from Melli O’Brien here:
Melli O'Brien on Mindfulness.com
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Fri, 14 Jun 2024 - 15min - 592 - A 12-Minute Meditation on Mindful Journaling with Stephanie Domet
This week, Stephanie Domet invites us to explore a mindful journaling practice. With the launch of our new Mindful Living Journal, this meditation serves as a perfect companion to deepen your reflective journey.
In this guided meditation, you’ll connect with your senses in a real or imagined setting. What do you hear? What do you smell? Feel the emotional content of the space. Mindful journaling empowers you to connect deeply with yourself and the present moment. In just a few minutes each day, it offers a sanctuary where you can slow down, center your thoughts, and nurture your inner calm. This practice is a compassionate space for self-exploration, helping you to process emotions, gain clarity, and cultivate gratitude.
To celebrate the launch, we're offering a special discount for our podcast listeners. Use the code 12MINUTEMEDITATION at checkout to receive 15% off your purchase. Visit mindful.org/journal to get your Mindful Living Journal today.
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Show Notes
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Stephanie Domet on Mindful.org
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Thu, 06 Jun 2024 - 13min - 591 - A 12-Minute Meditation on Abundance in Nature with Mark Coleman
This week, Mark Coleman guides us in a 12-minute meditation on abundance in nature, an invitation to immerse ourselves in the beauty and generosity of the natural world. As spring graces the northern hemisphere, the call to connect with nature becomes ever more inviting. Mark poses a question that resonates deeply: How can we translate our knowledge of nature's benefits into a practice that nurtures and sustains us? Discover the essence of mindfulness with Mindful.org's "How to Meditate" page. Whether you're new to meditation or seeking a return to its roots, our resources cater to all levels of experience. Dive into techniques and insights to nurture your practice and cultivate presence, clarity, and inner peace. Best of all, these resources are completely free. Plus, by adding your email to the sign-up form on the page, you'll receive a complimentary email series covering the basics of meditation. Start your journey to mindfulness at mindful.org/howtomeditate/.
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Show Notes
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Mark Coleman on Mindfulness.com
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Fri, 31 May 2024 - 17min - 590 - A 12-Minute Meditation for Navigating Grief Anniversaries with Elaine Smookler
This week, Elaine Smookler invites us to explore A Meditation for Navigating Grief Anniversaries, a practice that gently supports us in honoring and processing our feelings during these tender times. Grief anniversaries often bring a resurgence of emotions and memories, some of which can be painful and difficult to manage. This meditation creates a compassionate space where you can acknowledge these feelings without judgment, fostering a sense of acceptance and self-compassion.
Alongside today's Navigating Grief Meditation, we're thrilled to highlight the relaunch of Elaine Smookler's engaging video course, Get Started with Mindfulness. Perfect for beginners and those looking to deepen their practice, this lively course offers step-by-step guidance to help you love your life more, have more fun, and be more present in body and mind.
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Show Notes
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 24 May 2024 - 14min - 589 - A 12-Minute Meditation for Self-Compassion and Loving-Kindness with Melli O’Brien
This week, Melli O’Brien invites us to immerse ourselves in a Self-Compassion and Loving-Kindness meditation, a practice designed to soothe the nervous system and cultivate self-compassion through deep relaxation and warm, gentle affirmations. Under Melli's guidance, we will begin by settling into a comfortable posture, releasing tension, and focusing on mindful breathing to ground ourselves in the present moment.
Alongside today's meditation, we're excited to announce the upcoming launch of Melli’s Mindful Eating Course on Mindful.org. This 7-session audio course will teach you how to use mindfulness-based skills to give you a more healthy, enjoyable, and empowered relationship with both food and with your body in just 15 minutes a day.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Melli O’Brien here:
Melli O'Brien on Mindfulness.com
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 17 May 2024 - 14min - 588 - A 12-Minute Meditation for Cultivating Compassion in Racial Awareness with Tovi Scruggs-Hussein
This week, Tovi Scruggs-Hussein invites us on a transformative journey through mindfulness aimed at racial healing and understanding our deep-seated biases. Through her guided meditation, we delve into the roots of implicit biases—those "carefully taught" lessons of childhood that subtly shape our attitudes and behaviors towards others. Tovi's approach fosters an environment of introspection and forgiveness, encouraging us to reflect on these ingrained prejudices and the impact they have on our interactions and societal structures. This meditation is a key part of our Racial Healing Series, guided by Tovi. This series offers a space for reflection, vulnerability, and learning, aimed at dismantling racism through emotional intelligence and cultural humility. Each session, including today's, builds on mindfulness techniques to explore race and racism, fostering deep, systemic change through personal and collective healing. Join us as we navigate these critical topics with compassion and awareness, striving for a more inclusive and healed society.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Tovi Scruggs-Hussein here:
Tovi Scruggs-Hussein on Mindful.org
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 10 May 2024 - 17min - 587 - A 12-Minute Meditation for Embracing Your Inner Mountain with Elaine Smookler
This week, Elaine Smookler invites us to explore the Mountain Meditation, a practice aimed at grounding us in the present moment through an upright and dignified posture, reminiscent of a mountain's enduring presence. With Elaine's guidance, we will embody the mountain's steadfast calm amidst the swirling winds and shifting clouds of life.
Alongside today's Mountain Meditation, we're thrilled to highlight the relaunch of Elaine Smookler's engaging video course, Get Started with Mindfulness. Perfect for beginners and those looking to deepen their practice, this lively course offers step-by-step guidance to help you love your life more, have more fun, and be more present in body and mind.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 02 May 2024 - 16min - 586 - A 12-Minute Meditation to Cultivate Calm and Clarity with Nadene Cherry
This week, Nadene Cherry will guide us through practices uniquely tailored for moments when the world demands more than we might be ready to give. Imagine standing at the edge of a calm lake early in the morning, the world around you just waking up, and you're about to step into an important day filled with challenges and opportunities.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Nadene Cherry here:
And more from Mindful here:
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Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 25 Apr 2024 - 16min - 585 - A 12-Minute Meditation of Learning How to Sit with Uncomfortable Feelings with Diana Hill
This week, Diana Hill invites us into a soothing space where we learn to embrace our uncomfortable feelings, much like finding shelter in a serene greenhouse while a storm rages outside. In this practice, guided by principles from Acceptance and Commitment Therapy (ACT), Dr. Hill helps us turn toward our emotions—be it anxiety, stress, sadness, or anger—with the kind of tender attention you might give a fragile seedling needing nurture to grow.
Diana is also offering 10 free copies of her new book The Self-Compassion Daily Journal: Let Go of Your Inner Critic and Embrace Who You Are with Acceptance and Commitment Therapy to our listeners. If you’d like your own copy, head over to https://signups.mindful.org/book-giveaway-the-self-compassion-daily-journal-dr-diana-hill/ before May 15th to enter for a chance to win. Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Diana Hill here:
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 18 Apr 2024 - 16min - 584 - A 12-Minute Meditation for Coping with Grief with Elaine Smookler
This week, Elaine Smookler invites us to explore how grief, a complex and often overwhelming emotion, shows up in our thoughts, feelings, and physical sensations. Through grounding exercises, Elaine helps us find a sense of stability and gently guides us to acknowledge our losses and meet the present with openness and resilience.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Elaine Smookler here:
Elaine Smookler on Mindful.org
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 12 Apr 2024 - 16min - 583 - A 12-Minute Meditation for Working with Difficult Emotions with Carley Hauck
This week, Carley Hauck introduces us to a simple yet profound meditation practice aimed at helping us navigate through the ups and downs of everyday life. In a world that feels increasingly complex and uncertain, Carley's guidance is like a gentle hand on the back, encouraging us to slow down and find calm amidst the chaos. She shows us how to face life's challenges with a kind and open heart, reminding us that it's okay to feel overwhelmed sometimes.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Carley Hauck here:
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 05 Apr 2024 - 14min - 582 - A 12-Minute Meditation for Rediscovering Your Essence with Cara Bradley
This week, Cara Bradley invites you on a meditation journey that starts in the familiar setting of your daily life:smack in the middle of the commotion, distractions, and obligations that often fill your hours. . Imagine stepping off the noisy city street into a quiet courtyard, a space where the chaos begins to fade, and your breath becomes your guide to calmness and clarity.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Cara Bradley here:
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Fri, 29 Mar 2024 - 16min - 581 - A 12-Minute Meditation for Cultivating Daily Gratitude with Kim Armstrong
This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. Kim guides us to visualize the warm embrace of our morning coffee, the soft light of dawn, or the comfort of a familiar smile. By focusing on these simple yet profound experiences, we grow our capacity for gratitude, because we begin to realize we can appreciate everything from the mundane to the magnificent.
Stay curious, stay inspired. Join our community by signing up for our free newsletter, where we share compelling insights and actionable ideas to enrich your everyday life. Connect with us at mindful.org/signup.
Show Notes
Find more from Kim Armstrong here:
And more from Mindful here:
More episodes of 12 Minute Meditation
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 21 Mar 2024 - 16min - 580 - 12 Minute Meditation: Foster Self-Acceptance with Cheryl Jones
This week, Cheryl Jones leads us in a practice to foster self-acceptance—another of our top guided meditations of 2021. Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism. We can start to notice whatever is happening within us and around us with curiosity and kindness. Cheryl Jones is a certified Mindfulness-Based Stress Reduction instructor and author who provides mindfulness training to businesses, organizations, retreat centers, and more. You can find the full list of top 10 guided meditations from 2021 at mindful.org.
Show notes:
The Top 10 Guided Meditations of 2021
More from Cheryl Jones on mindful.org
Thu, 30 Dec 2021 - 16min - 579 - 12 Minute Meditation: Welcome Deep Relaxation with Jenée Johnson
This week, Jenée Johnson leads us in a guided meditation to encourage deep relaxation at any point during the day. With a reminder to listen to our bodies and acknowledge when it’s time for us to rest, she shares an effective technique known as quiet sitting to inspire us to simply be. Jenée Johnson is the program innovation leader at the San Francisco Department of Public Health, Mindfulness, Trauma and Racial Healing. Her goal is to improve her organization's ability to manage change, stay resilient, inspire growth and become a mindful culture that leads and serves with compassion.
Show notes:
Top 10 meditations of 2021: The Top 10 Guided Meditations of 2021
Find more from Jenée Johnson here: Jenée Johnson, Author at Mindful
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 23 Dec 2021 - 13min - 578 - 12 Minute Meditation: Allow the Storm of Emotions to Pass with Scott Rogers
This week, we bring you one of our top 10 guided meditations of 2021, a practice for allowing the storm of our emotions to pass. Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go. Rogers is founder and director of the University of Miami School of Law’s Mindfulness in Law Program where he integrates mindfulness into the law school curriculum, and he is cofounder of the UMindfulness, the University’s Mindfulness Research and Practice Initiative.
Show notes:
University of Miami School of Law’s Mindfulness in Law Program
The Top 10 Guided Meditations of 2021
More from Scott Rogers on mindful.org
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 16 Dec 2021 - 14min - 577 - 12 Minute Meditation: A Practice to Work with Difficult Emotions with Rhonda Magee
Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain.
Show notes
Find our top 10 guided meditations of 2021 here: The Top 10 Guided Meditations of 2021
Find more from Rhonda Magee here:
Rhonda Magee, Author at Mindful
Grab a copy of Rhonda Magee’s book, The Inner Work of Racial Justice, Healing Ourselves and Transforming Our Communities through mindfulness here: Book - Rhonda V. Magee
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 09 Dec 2021 - 12min - 576 - 12 Minute Meditation: A Gratitude Practice to Notice, Shift, Rewire with Priti Patel
When things don't go according to plan it becomes easier to focus on what’s wrong and minimize what’s right. This mindful gratitude practice is designed to change that; its aim is to amplify the experience of optimism and studies show that this simple shift leads to enhanced mood and better relationships. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel.
Show Notes:
Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp
Top 10 Meditations of 2021 (to come on Friday, December 3)
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 02 Dec 2021 - 14min - 575 - Seeds: A Guided Meditation for Kids
This engaging meditation uses the energy and imagery of seeds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure. Show Notes:
Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a nonprofit organization that creates pioneering resources for social emotional awakening.
Wed, 01 Dec 2021 - 04min - 574 - 12 Minute Meditation: Ease Holiday Stress with Christiane Wolf
The holiday season can be a time full of commitments, planning, and (pleasant or unpleasant) anticipation. In this special episode of 12 Minute Mediation, Christiane Wolf offers a guided meditation to help navigate stress that may arise in the coming weeks. Christiane reminds us to check in with ourselves and acknowledge what we need to tap into ease. Show notes: christianewolf.com More from Christiane Wolf on mindful.org And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Wed, 01 Dec 2021 - 18min - 573 - 12 Minute Meditation: A Practice to Lead with Gratitude with Shalini Bahl-Milne
One of the most important (free!) tools for strengthening our communities is gratitude. On this week’s episode of 12 Minute Meditation, Shalini Bahl-Milne shares a guided practice to help you notice, appreciate, and shift your mindset toward ways of being in community with others that benefit us all, while respecting our differences. Shalini Bahl-Milne, PhD., is an award-winning researcher, Certified MBSR and Search Inside Yourself teacher, TEDx speaker, and town councilor. With 15 years of research, Dr. Bahl develops mindfulness skills to help people disrupt harmful default habits to cope with stress and be more resilient. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands now, or available in our shop at mindful.org.
Show notes:
Find more of Shalini Bahl-Milne here:
Shalini Bahl-Milne, Author at Mindful
Shalini Bahl-Milne in the Mindful Directory
Order our brand new gratitude journal here: Shop Mindful
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 25 Nov 2021 - 15min - 572 - 12 Minute Meditation: A Practice to Rest the Body in Gratitude with Rashid Hughes
This week, Rashid Hughes leads us in a practice to feel gratitude for our body, in all of its beauty and mystery. Taking a moment for intentional pause and appreciation can help us feel a sense of restoration that our hardworking bodies deserve. Rashid is a writer, meditation teacher, and cofounder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage. This practice is part of our month devoted to gratitude. Our first-ever Gratitude Journal will be on newsstands on November 23, or available in our shop at mindful.org.
Thu, 18 Nov 2021 - 15min - 571 - 12 Minute Meditation: Cultivate Embodied Gratitude with Shelly Tygielski
On this week’s episode of 12 Minute Meditation, Shelly Tygielski shares a guided practice to infuse your body with a sense of gratitude. This is a practice that can help us gain a new found appreciation for the people we know and even those we don’t know. Shelly Tygielski is a trauma-informed mindfulness teacher and author of the book, Sit Down to Rise Up: How Radical Self-Care Can Change the World. She teaches formalized self-care and resilience practices at organizations around the world, and is widely regarded as a self-care activist. In 2019, she was named one of the “12 Powerful Women of the Mindfulness Movement” by Mindful magazine.
Show Notes:
Find more from Shelly Tygielski here:
Shelly Tygielski, Author at Mindful
Shelly Tygielski – Mindfulness and Meditation For All
Order our brand new gratitude journal here: Shop Mindful
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 11 Nov 2021 - 15min - 570 - 12 Minute Meditation: Practice Gratitude for Small Things with Steve Hickman
What would it be like to let go of needing anything to be different in this moment, and to open up to what's actually here that may bring joy? In this week’s episode, psychologist and executive director of the Center for Mindful Self-Compassion, Steve Hickman, guides us to uncover the wisdom of gratitude by noticing small things to be grateful for, then opening our awareness to the truth that everything and everyone—no matter how small—is interconnected. Might it be possible, Hickman says, to follow the words of the poet Mark Nepo when he said, "One key to knowing joy is to be easily pleased."
Show Notes:
More from Steve Hickman on mindful.org.
UC San Diego Centre for Mindfulness
The Mindful Self-Compassion Program
And find more from Mindful at mindful.org and on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 04 Nov 2021 - 12min - 569 - 12 Minute Meditation: The BASICS of Mindful Eating with Lynn Rossy
Lynn Rossy shares a mindful eating meditation that you can bring to any meal, whether it’s lunch, dinner or snack time. This is a practice that can help you enjoy and savour each meal. Lynn is a longtime practitioner of mindfulness, meditation and yoga and is president of the Center for Mindful Eating. She is also a health psychologist who specializes in mindful eating and developed a 10 week, empirically-validated ‘Eat for Life’ class that teaches people to eat mindfully and intuitively, love their bodies, and find deeper meaning in their lives.
Show notes:
Find more of Lynn Rossy here:
Savor Every Bite: Mindful Ways to Eat, Love Your Body, and Live With Joy
And more from Mindful on our conversation podcast, Real Mindful.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 28 Oct 2021 - 13min - 568 - 12 Minute Meditation: Connecting to Your Body with Jeanne Corrigal
The elements have the ability to connect us, both internally and externally, with the world around us. Jeanne Corrigal brings her Métis heritage, and her training as an insight meditation teacher, to this guided practice to connect with the four elements within our own body. You can read more about Jeanne and her work at the intersections of mindfulness and Indigenous and tribal people in the December issue of Mindful magazine or at mindful.org.
Show notes:
Find more of Jeanne Corrigal here:
“All Our Relations: Four Indigenous Lessons on Mindfulness”
And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 21 Oct 2021 - 16min - 567 - 12 Minute Meditation: Coming Home to Yourself with Georgina Miranda
On this week’s episode of 12 Minute Meditation, Georgina Miranda shares a guided practice to help you feel more grounded and at ease. This is a practice that can help you reconnect with yourself, especially during stressful or fearful moments. Georgina is a global leader in change, transformation, mindfulness, conscious leadership development and the advancement of women. She is also a highly sought after international transformation coach, public speaker, and management consultant.
Find more of Georgina Miranda here:
This Woman Used Mindfulness to Climb Mt. Everest
Sign up for our Leading Mindfully Newsletter here: https://mailchi.mp/b3bedcdfd930/leading-mindfully-newsletter-signups
And more from Mindful on our conversation podcast, Real Mindful.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 14 Oct 2021 - 16min - 566 - 12 Minute Meditation: A Practice to Foster Compassion with Tara Brach
On this week’s episode of 12 Minute Meditation, Tara Brach leads us in a practice to consider a relationship where there’s tension or conflict. Then, with compassion for ourselves and for the other person, we can go beyond the difficulty and find healing. Tara Brach is one of the 10 powerful women of the mindfulness movement highlighted in the August 2021 issue of Mindful magazine. She’s an internationally renowned teacher of mindfulness, meditation, and emotional healing, as well as the author of several books, most recently Trusting The Gold: Uncovering Your Natural Goodness.
Find more of Tara Brach here:
“10 Powerful Women of the Mindfulness Movement: 2021”
Trusting The Gold: Uncovering Your Natural Goodness
And more from Mindful on our conversation podcast, Real Mindful.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 07 Oct 2021 - 15min - 565 - 12 Minute Meditation: Expanding Our Hearts with Shelly Tygielski
This week, Shelly Tygielski offers a guided meditation to help you acknowledge what is causing you pain or stress, and hold it with more self-compassion and connection. Shelly is a self-care activist, trauma-informed mindfulness teacher, and the author of the new book Sit Down to Rise Up: How Radical Self-Care Can Change the World. She invites you to open your heart to community, forgiveness, and gratitude.
Find more of Shelly Tygielski here:
Radical Self-Care course and free book offer
Sit Down to Rise Up: How Radical Self-Care Can Change the World
Excerpts in the October issue of Mindful Magazine: “The Power of Sustainable Self-Care” and “Why You Need a Self-Care Plan”
And more from Mindful on our conversation podcast, Real Mindful. Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 30 Sep 2021 - 14min - 564 - 12 Minute Meditation: A Practice to Reset with Shalini Bahl-Milne
It’s important to remember that mindfulness is a practice; despite our best intentions, we might not always get it right the first time around, and that’s okay. This week, award-winning researcher and certified mindfulness-based stress reduction teacher, Shalini Bahl-Milne offers a practice to help you hit reset and refresh. This practice can help you align with your intention and let go of what is no longer serving you. It can also help you create space around your emotions, so you can act in a way that corresponds with what you wish to bring into the world.
Find more of Shalini Bahl-Milne here:
Shalini Bahl-Milne, Author at Mindful
Find more about Mindful30 here: Mindful30 Challenge 2021
And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Find more about Mindful30 here: Mindful30 Challenge 2021
And more from Mindful on our conversation podcast, Real Mindful and on mindful.org.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 23 Sep 2021 - 14min - 563 - 12 Minute Meditation: Remembering How to Trust with Dr. Stacee Reicherzer
Learning to tune in to our own vulnerability is an act of courage that allows us to form deeper, more genuine relationships. In the August 2021 issue of Mindful magazine, Dr. Stacee Reicherzer wrote, “If you’re someone who grew up being told that tears are a sign of weakness, or that you should never show fear lest you be exploited, you understand how very difficult it is to communicate complex emotions like jealousy, resentment, or sorrow.” In this week’s episode, Dr. Reicherzer, author of The Healing Otherness Handbook, leads us in a guided meditation to explore vulnerability and what it might be like to open up to someone we trust.
Find more of Dr. Stacee Reicherzer here:
The Healing Otherness Handbook
Healing Otherness with Compassion (and Sass)
Guided Practices for Remembering How to Trust
A 15-Minute Guided Meditation on the Pride Flag
And more from Mindful on our conversation podcast Real Mindful and on mindful.org.
Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing yourwords@mindful.org.
Thu, 16 Sep 2021 - 12min - 562 - 12 Minute Meditation: A Practice to Activate Your Vagus Nerve with Andres Gonzalez
Andres Gonzales is the co-founder of the Holistic Life Foundation and for the past 16 years, he has taught yoga to diverse populations around the world ranging from Baltimore City public schools to mental health facilities. He has also partnered with John Hopkins Bloomberg School of Health and the Penn State’s Prevention Research Center on a Stress and Relaxation Study. This week, Andres Gonzales shares a breathing meditation to help you activate your vagus nerve and enter a state of relaxation.
Thu, 09 Sep 2021 - 14min - 561 - 12 Minute Meditation: A 4-7-8 Breath Practice with Ni-Cheng Liang
This week, Ni-Cheng Liang leads us in a 4-7-8 breath practice to release stagnant air and find calm. Ni-Cheng is a pulmonary physician, podcast host, and mindfulness teacher. In the early days of the pandemic, she recruited eight medical colleagues from across the United States to create the Mindful Healthcare Collective, which offers free online mindfulness sessions to healthcare workers, with topics including basic breath awareness, mindful eating, and even anti-racism work.
Thu, 02 Sep 2021 - 12min - 560 - 12 Minute Meditation: Cultivating Inner Balance in the Face of Change with Susan Bauer-Wu
Susan Bauer-Wu shares a guided mindfulness practice to help you cultivate the patience to ride the waves of change. Susan Bauer-Wu, a researcher, scholar, teacher, and trained nurse, turned to meditation to help her develop both a peaceful mind and heart. Now, as president of the Mind & Life Institute, she integrates her scientific and clinical background with the wisdom of mindfulness to better understand the mind and help heal the world in its current divisive state.
Thu, 26 Aug 2021 - 12min - 559 - 12 Minute Meditation: Set the Tone for Your Leadership with Tovi Scruggs-Hussein
This week, Tovi Scruggs-Hussein leads us in a practice to explore integrity, inspiration, and purpose with compassion. Tovi is an author, educator, and leadership coach, as well as one of the powerful women of the mindfulness movement featured in the August issue of Mindful magazine. Her 17 years as a high school principal showed her that overworked and under-supported teachers were burning out, while students suffered as a result. Now she teaches leaders to reach their full professional potential—which in turn helps those they lead reach their full potential.
Thu, 19 Aug 2021 - 14min - 558 - 12 Minute Meditation: A Meditation on Belonging and Connection with Ruth King
Ruth King offers a guided meditation practice from her heart to yours. Ruth is a teacher, author, founder of the Mindful of Race Institute, and featured in the August issue of Mindful magazine as one of the powerful women of the mindfulness movement. In this first episode of 12 Minute Meditation, she invites us to savor stillness and feel deeply into the ways our lives are interconnected. “May we remember that we belong to each other.”
Thu, 12 Aug 2021 - 12min - 557 - R.E.S.T. in Awareness with Rashid Hughes
If you find it difficult to pause and grieve, begin this meditation practice to connect with the natural rhythm of rest. This practice is a refuge from the ever-present social and political chaos in society. Experience the sacred healing that comes with resting in awareness
Show notes: Meditation by Rashid Hughes.
Rashid Hughes is the co-founder of the Heart Refuge Mindfulness Community, a mindfulness community in Washington, DC that is dedicated to inspiring Black, Indigenous, and People of Color to live with love and courage.
Wed, 12 May 2021 - 12min - 556 - Observe Difficult Emotions with Scott Rogers
Mindfulness allows us to create space between ourselves and our emotions. In this space, we can find stability and cultivate resilience. As you go through this guided practice, you can begin to see how emotions are like hurricanes and recognize the qualities and impermanence of your stormiest emotions.
Show notes: Meditation by Scott Rogers.
Scott Rogers integrates neuroscience research into the efficacy of mindfulness training programs in high-stress professions and has written numerous articles and authored various books on mindfulness.
Wed, 05 May 2021 - 12min - 555 - Leaves: A Guided Meditation for Kids
This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
Show notes: Meditation by Heather Hawk Feinberg.
Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
Tue, 04 May 2021 - 03min - 554 - A Practice for Working with Grief with Judy LiefFri, 16 Apr 2021 - 09min
- 553 - A Practice to Help Curb the Thrill of Gossiping with Nate KlempTue, 13 Apr 2021 - 09min
- 552 - A Gratitude Practice to Notice, Shift, and Rewire Your BrainFri, 19 Mar 2021 - 10min
- 551 - A Guided Practice for Engaging Money Issues with Spencer ShermanThu, 04 Mar 2021 - 10min
- 550 - Wind: A Guided Meditation for Kids
This engaging meditation uses the energy and imagery of the wind to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
Show notes: Meditation by Heather Hawk Feinberg.
Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
Mon, 01 Mar 2021 - 03min - 549 - Trees: A Guided Meditation for Kids
This engaging meditation uses the energy and imagery of trees to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
Show Notes:
Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
Mon, 01 Mar 2021 - 04min - 548 - Clouds: A Guided Meditation for Kids
This engaging meditation uses the energy and imagery of clouds to foster inner connection and emotional regulation. Follow the guided practice and join your child on a mindful adventure.
Show Notes:
Meditation by Heather Hawk Feinberg. Heather Hawk Feinberg is a mother, counselor, writer, music-maker, educator, and spiritual guide. In 2016 she founded Mindful Kids, a non profit organization that creates pioneering resources for social emotional awakening.
Mon, 01 Mar 2021 - 04min - 547 - Visualize Love and Gratitude with Nate Klemp and Kaley Klemp
With time we might find ourselves drifting apart from our partners. In this guided meditation, you will take a moment to visualize your love story and as your heart grows with gratitude, you will find the space to reconnect with your partner.
Show notes: Meditation by Nate Klemp and Kaley Klemp.
Nate and Kaley Klemp are a husband and wife team that are co-authors of The 80/80 Marriage: A New Model for Happier, Stronger Relationship.
Thu, 11 Feb 2021 - 04min - 546 - Feel at Home in Your Heart with Jenée Johnson
The idea of a home is not limited to a physical location, it can refer to the love and care you feel within yourself. This practice can help you work on being present with yourself in an aware, kind, and loving way.
Show notes: Meditation by Jenée Johnson.
Jenée Johnson is the Program Innovation Leader in Mindfulness, Trauma, and Racial Equity at the San Francisco Department of Public Health.
Mon, 21 Dec 2020 - 06min - 545 - Loving-Kindness for Difficult Times with Mark Bertin
In times of conflict and anger, it becomes difficult to respond with compassion. Mark Bertin takes us through this meditative practice to take care of the world, take care of ourselves, and stay in touch with the fact that all beings everywhere are driven by the same core wishes in life.
Show notes: Meditation by Mark Bertin.
Mark Bertin MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.
Tue, 10 Nov 2020 - 17min - 544 - Use Loving-Kindness to Feel Liberated with Jenée Johnson
It’s easy to get trapped in your own emotions and narratives, let alone the ways you can encounter obstacles in society. Here, Jenée Johnson leads a loving-kindness practice, adapted from the work of Dr. Shelly Harrell, that focuses on liberation.
Show notes: Meditation by Jenée Johnson.
Jenée Johnson is the Program Innovation Leader in Mindfulness, Trauma, and Racial Equity at the San Francisco Department of Public Health.
Fri, 06 Nov 2020 - 03min - 543 - Walking in Uncertainty with Mark Bertin
Life is constantly changing in various ways that can make it feel like the rug is constantly being pulled out from under you. Join this walking meditation with Mark Bertin as he explores how mindfulness can help you find a balance between accepting what you cannot change and seeking out where to actively put your effort.
Show notes: Meditation by Mark Bertin.
Mark Bertin, MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.
Mon, 02 Nov 2020 - 14min - 542 - A Meditation for Patience and Resolve with Mark Bertin
If you find it difficult to develop a sense of patience in the face of uncertainty and discomfort, begin this guided meditation to face whatever is causing you discomfort in this moment. You will learn to let go of whatever feels triggering and be able to engage with compassion.
Show notes: Meditation by Mark Bertin.
Mark Bertin MD., is a pediatrician, author, professor, and mindfulness teacher specializing in neurodevelopmental behavioral pediatrics.
Tue, 27 Oct 2020 - 15min - 541 - A Breathing Meditation for Children with Susan B. Katz
By teaching children meditation and mindfulness skills we help them increase their well-being and enable them to meet the stresses of the world with presence, self-compassion, and openness. Try this fun mindful meditation to help kids focus on their breath while their thoughts zoom by.
Show notes: Mindful meditation by Susan B. Katz.
Susan B. Katz is an award-winning author, National Board Certified Teacher, educational consultant and social media advisor to authors.
Tue, 27 Oct 2020 - 04min - 540 - A Practice to Reset Tough Conversations with Shalini Bahl-Milne
It’s not always the case that our formal mindfulness practice carries seamlessly into daily life—especially in conversations that spark tension. Shalini Bahl-Milne offers a practice to help you remain present for these difficult moments.
Show notes: Meditation by Shalini Bahl-Milne.
Shalini Bahl-Milne, PhD, is an award-winning researcher and Certified MBSR and Search Inside Yourself teacher. Dr. Bahl develops mindfulness skills to help disrupt harmful default habits, cope with stress, and more.
Wed, 07 Oct 2020 - 11min - 539 - A 10-Minute Full Body Scan MeditationTue, 15 Sep 2020 - 09min
- 538 - Deepen Your Awareness with Rhonda Magee
This guided meditation is focused on deepening your awareness, freeing yourself, and settling in the present moment. This practice will lead you to experience a greater capacity to clear your mind, and increase your ability to focus.
Show notes: Meditation by Rhonda Magee.
Rhonda V. Magee is a professor of law at the University of San Francisco. She is a highly practiced facilitator of restorative MBSR interventions for lawyers and law students.
Tue, 01 Sep 2020 - 19min - 537 - A Walking Meditation with Elaine Smookler
Experiencing an intentional, mindful walk can provide an opportunity to connect with your senses and nourish your relationship to the present moment. Turn your attention to what your body is feeling, bring awareness to your body, and appreciate the here and now.
Show notes: Meditation by Elaine Smookler.
Elaine Smookler has been a mindful practitioner for over 20 years and is on the faculty at The Centre for Mindfulness Studies in Toronto. She is a Registered Psychotherapist, a columnist for Mindful magazine, and teaches mindfulness to corporate clients through eMindful.
Mon, 24 Aug 2020 - 17min - 536 - Offer Loving-Kindness to Yourself and Others with Sharon Salzberg
Using the repetition of certain phrases, Sharon Salzberg takes us through a loving-kindness
meditation to shift our attention away from our mistakes and toward self-compassion and understanding.
Show notes: Meditation by Sharon Salzberg.
Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.
Fri, 14 Aug 2020 - 08min - 535 - A Gentle Practice for Opening Up to Painful EmotionsFri, 31 Jul 2020 - 09min
- 534 - Observe the Wandering Mind with Enrique Collazo
In this guided meditation, we become aware of the mind as a process. When we think of our mind in this way, we can let our thoughts float by like bubbles without getting caught up in the contents of each thought.
Show Notes: Meditation by Enrique Collazo.
Enrique Collazo is a meditation teacher at Inward Bound Mindfulness Education. He works internationally, mostly with teens.
Wed, 22 Jul 2020 - 26min - 533 - Cultivate Embodied Awareness with Sebene Selassie
Embodied awareness means grounding ourselves in our sensory experiences in order to connect with what we’re experiencing in the present moment. Sebene Selassie leads us in this guided meditation to connect with our body and our breath.
Show notes: Meditation by Sebene Selassie.
Sebene Selassie is a mindfulness teacher on the Ten Percent Happier app and author of the book You Belong.
Mon, 20 Jul 2020 - 11min - 532 - Place Your Attention on the Nature of Your Mind with Vinny Ferraro
In this guided meditation, Vinny Ferraro invites us to see our thoughts as they arise, notice them, and gently return our attention to the breath and body. This practice can help us find compassion and focus as we let go of judgement, anxiety, and irritation.
Show notes: Meditation by Vinny Ferraro.
Vinny Ferraro is a board member of the Mind Body Awareness Project. He is widely recognized for his contributions in mindfulness-based programming and interventions for at-risk and incarcerated youth.
Fri, 17 Jul 2020 - 13min - 531 - Softly Focus Your Awareness with Susan Kaiser Greenland
We often use the breath and sensations of the body as anchors in meditation, but listening to the sounds around us can also help ground us. In this guided meditation for focus we listen, notice, and let go of tension.
Show notes: Meditation by Susan Kaiser Greenland.
Susan Kaiser Greenland is a mindfulness teacher and author who specializes in teaching mindfulness to children and families. She's an author and founding faculty member of UCLA's Mindful Awareness Research Center's facilitator training.
Mon, 22 Jun 2020 - 06min - 530 - Founding Editor Barry Boyce Speaks with Former Police Officer Richard GoerlingThu, 18 Jun 2020 - 52min
- 529 - Turning Awareness into Action with Michelle Maldonado
This is a foundational awareness practice designed to help bring about three key insights: clarity of intention; understanding of our power, presence, and impact; and opportunities for wise action-taking.
Show notes: Meditation by Michelle Maldonado.
Michelle Maldonado is the author of A Bridge To Better: An Open Letter To Humanity and Resource Guide. She is also the founder and CEO of Lucenscia, a human potential and mindful business transformation firm.
Wed, 17 Jun 2020 - 13min - 528 - Remember That You Are Enough with Spencer Sherman
Society often pushes benchmarks at us: We are enough if we have a certain amount of money, if we look a certain way, if we live in a certain house. In this guided meditation for acceptance and awareness we come into the present moment and remember that right now, we are enough.
Show notes: Meditation by Spencer Sherman.
Spencer Sherman is a mindfulness teacher and author. He promotes the belief that we can all feel a sense of ease and purpose when it comes to money, regardless of how much we have.
Wed, 10 Jun 2020 - 11min - 527 - Fully Experience the Present with Jay Vidyarthi
We let go of the feeling that we need to work toward something in this practice for self-care. Jay Vidyarthi guides us to let go of racing thoughts and settle into radical self-acceptance with awareness and presence.
Show notes: Meditation by Jay Vidyarthi.
Jay Vidyarthi is a digital researcher and product designer. He is also a mindfulness teacher with over ten years of personal meditation practice.
Mon, 01 Jun 2020 - 11min - 526 - Practice Forgiveness with Carley Hauck
Since the beginning of shelter in place regulations, many of us have experienced increased stress and have been spending more time with those we live with than usual. This guided meditation helps us open to self-compassion and forgiveness.
Show notes: Meditation by Carley Hauck.
Carley Hauck is an author and expert in leadership. She is the founder of Leading from Wholeness, a consultancy company that helps workplaces operate from a people-first approach.
Wed, 20 May 2020 - 11min - 525 - Embrace Fear with Loch Kelly
If you’re feeling fear, anger, or any unpleasant emotion, begin this guided meditation to embrace what you’re feeling. Move from a place of becoming your emotion to simply experiencing the emotion. You will end with a feeling of open-hearted awareness.
Show notes: Meditation by Loch Kelly.
Loch Kelly, M.Div., LCSW, is an author, meditation teacher, psychotherapist, and founder of the non-profit Open-Hearted Awareness Institute.
Fri, 01 May 2020 - 07min - 524 - Gather Your Energy with Sharon Salzberg
Settle into this meditation to strengthen your concentration and utilize the full power of your energy. Sharon Salzberg guides us from fragmented thoughts to a place of integration and empowerment.
Show notes: Meditation by Sharon Salzberg. Excerpted from Real Change, © 2020 by Sharon Salzberg, with permission from Flatiron Books. Available for pre-order now.
Sharon Salzberg is a meditation teacher and New York Times best-selling author. She is also the co-founder of the Insight Meditation Society.
Tue, 14 Apr 2020 - 08min - 523 - Find Calm and Equanimity with Linda Graham
Linda Graham guides us through three breath and awareness practices to help ground ourselves throughout the day. Soothe your body with affectionate breathing, feel warmth with the hand over heart practice, and find comfort with a visualization of a call to a compassionate friend.
Show notes: Meditation by Linda Graham.
Linda Graham, MFT, is a psychotherapist and mindful self-compassion teacher in the San Francisco Bay Area.
Wed, 08 Apr 2020 - 16min - 522 - A Nourishing Breath Meditation with Bob Stahl and Elisha Goldstein
The deepest healing occurs when you come to terms with the way things are. This simple awareness of breath practice is an act of self-love and compassion for the moment we find ourselves in.
Show Notes: Meditation by Bob Stahl and Elisha Goldstein. This practice is excerpted from A Mindfulness-Based Stress Reduction Workbook, by Bob Stahl and Elisha Goldstein. New Harbinger Publications.
Elisha Goldstein, PhD, is a clinical psychologist and conducts a private practice in West Los Angeles. He is founder of the Mindful Living Collective.
Bob Stahl, PhD, has founded eight Mindfulness-Based Stress Reduction programs in medical centers in the San Francisco Bay Area and is currently offering programs at Dominican Hospital and El Camino Hospitals in Los Gatos and Mt. View.
Thu, 26 Mar 2020 - 10min - 521 - Cool the Fires of Reactivity with Willem Kuyken
Equanimity helps us understand that when we allow difficult thoughts and feelings—when we don’t over-identify with them or cling to them—they will change and pass. This guided meditation will help you cultivate equanimity, find steadier ground and meet the challenges of the day.
Show notes: Meditation by Willem Kuyken.
Willem Kuyken, Ph.D., DClinPsy, is Director of the University of Oxford Mindfulness Centre and Ritblat Professor of Mindfulness and Psychological Science at the University of Oxford.
Wed, 25 Mar 2020 - 04min - 520 - STOP Practice with Rhonda Magee
Navigate reactivity and distressing moments with the STOP practice. The four steps create space for you to interrupt thought patterns and call on the resources within. This practice can be used whenever and wherever you need it.
Show notes: Meditation by Rhonda Magee.
Rhonda V. Magee is a professor of law at the University of San Francisco. Also trained in sociology and MBSR. She is a facilitator of trauma-sensitive, restorative MBSR interventions for lawyers and law students.
Fri, 21 Feb 2020 - 04min - 519 - Where Does the Path of Mindfulness Lead?Fri, 21 Feb 2020 - 15min
- 518 - The Gift of Being Alive: A Q&A with Rhonda MageeThu, 20 Feb 2020 - 40min
- 517 - RAIN Meditation with Tara BrachTue, 17 Dec 2019 - 11min
- 516 - Tame Feelings of Shame with Patricia Rockman
Exploring difficult emotions and experiences may be the key to loosening their hold over us. Patricia Rockman guides us through the experience of shame, offering a chance to let go and shift the narrative.
Show notes: Meditation by Patricia Rockman.
Patricia Rockman, MD, CCFP, FCFP is a family physician with a focused practice in mental health. She is the Senior Director of Education and Clinical Services at the Centre for Mindfulness Studies, Toronto.
Thu, 28 Nov 2019 - 10min
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